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Category: Meat Free

White Bean Soup with Greens

White Bean Soup with Greens

 

1 1/2 pounds Swiss chard, escarale, or beet greens, trimmed

6 cups chicken broth

1 clove garlic, crushed

1 cup cooked white beans

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Grated Parmesan cheese, for garnish

Red-pepper flakes, for garnish

 

Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible. (This can be done several hours before cooking in the soup. It is not necessary to cut the greens, because they will break apart while they cook in the soup.)  Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste. (Do not add the salt before the soup has finished cooking, or it may become too salty.)  Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Vietnamese Fried Rice

Vietnamese Fried Rice

Cook 1 1/2 c. brown rice or have 3-4 c. readymade. (yes, you could use white rice if you must)

Heat in a large skillet:

4T. cooking oil (I usually use olive oil.)

Add:

3 cloves garlic, minced

1 large onion, diced

1 t. salt

1/2 t. black pepper

1 t. sugar

1 1/2 T. soy sauce (I always use low sodium.)

OPTIONAL: Meat truly is optional in this recipe. I have cooked it with no meat, chicken, BBQ pork leftovers, and shrimp. All tasty. If you are adding raw meat, add about 1/4 to 1/2 lb. of meat with the above ingredients and cook along with the onions and the garlic, etc. If I am using leftover meat (which is most of the time), I throw it in after the onions are mostly cooked just to heat it up.

Stir-fry until meat is hot and/or onions are translucent.

Add:

Cooked rice. Stir and cook for about 5 minutes.

Add:

1 – 2 c. Veggies ( I add more if I am going meatless). Oh, you need something more specific? Honestly, this is never the same twice for me. I use whatever I have on hand. Occasionally I will buy fresh bean sprouts to throw in because I am really fond of them, but mostly – whatever I have. Peas, cut up green beans, corn, shredded carrot, broccoli . . . Stir into rice mixture and allow the veggies to cook to desired tenderness. Just before serving, add:

2 eggs, beaten

Over medium heat, stir the eggs carefully through the mixture until they are cooked.

Fairy Good Quiche

Fairy Good Quiche

Refrigerated pie crust (or pop-tube crescent rolls)
1/2 cup grated cheese
2 eggs
2 Tbsp cream
Salt and Pepper to taste
(4-6 grape/cherry tomatoes – optional)

Preheat oven to 400 degrees F. Generously spray a minimuffin tin with non-stick spray. Make sure to spray the area connecting each cup together along with the cups themselves. Cut a 2-3 inch flower shape out of the piecrust. (If using the crescent roll option you will need to form a square out of each triangle and pat out slightly before cutting.) Place each flower into a muffin cup, push the center in and against the walls of the pan, and then flatten the petals around the edge of the cup. Place approx 1 tsp grated cheese into the bottom of each shell. In a bowl, combine eggs, salt, pepper and cream. Pour into pastry shell filling almost to the top. (I find using a gravy ladle makes it really easy to fill the cups.) Sprinkle with 1 tsp of grated cheese and bake for 10-12 minutes or until golden brown and slightly puffed. Remove from oven and let cool for 5 minutes before removing from pan. Garnish top with grape/cherry tomato slice or leave plain. Makes 10-12 bite size quiches.

Summer Corn Pasta

Summer Corn Pasta

Summer Corn Pasta

 

2 ears fresh sweet corn

1 tablespoon unsalted butter

2 tablespoons minced shallot or sweet onion

1 teaspoon grated fresh ginger

¼ cup white vermouth or dry white wine

¼–½ cup heavy cream

Kosher salt and freshly ground pepper

½ pound dried orecchiette pasta

¼ cup toasted breadcrumbs

Additional embellishments, such as fresh summer herbs, lemon zest, ground red pepper (cayenne, espelette, gochujang, Aleppo), chopped toasted nuts, crumbled bacon

 

Over a large bowl, cut kernels and scrape corn cobs, then discard cobs. Bring a large pot of salted water to boil. While waiting for the water to boil, heat butter in a large skillet over medium heat. Add shallot and sauté until translucent, about 3 minutes. Add ginger and sauté, stirring constantly, for an additional minute. Deglaze the pan with the vermouth and reduce the liquid by half. Add ¼ cup of the heavy cream and reduce again by half. Season to taste with salt and pepper, then set aside. When the water reaches a boil, add the pasta. Give it a good stir to make sure the orecchiette “ears” don’t stick together. Cook until just shy of al dente. This shouldn’t take longer than 9 minutes but start testing at 7 minutes. The pasta will finish cooking in the sauce. Place a measuring cup in your strainer as a reminder for the next step. Drain the pasta, reserving 1 cup of the pasta cooking water. Return the skillet to medium heat, add the pasta and ½ cup of the cooking water, toss until the sauce is glossy, about 2 minutes. Add the raw corn, toss again for an additional minute. If the pasta isn’t saucy enough for your taste, alternate adding splashes of the remaining cream and pasta water as you continue to toss the pasta. Taste once again for seasoning. Serve garnished with toasted breadcrumbs and any other embellishments that make you smile from ear to ear.

Roasted Vegetable Sandwich

Roasted Vegetable Sandwich

 

 

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

2 portobello mushroom caps

1 zucchini, cut in 3″ segments, then sliced lengthwise

1 medium tomato, sliced

2 crusty multigrain rolls (4 ounces each), insides scooped out, or 2 slices whole grain bread

2 ounces fresh goat cheese

2 T. artichoke tapenade

 

To make the tapenade: In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper. Use a T. of tapenade per sandwich, retaining rest for another purpose. To make the sandwich: Preheat the oven to 400°F. Arrange the mushrooms and zucchini on a nonstick baking sheet. Roast for 10 minutes. Arrange the tomato slices on the same baking sheet and continue roasting, flipping the vegetables halfway through cooking, for 20 minutes, or until sizzling and any liquid is cooked away. Divide the sandwich fillings between the rolls, layering the mushrooms, then zucchini, cheese, tomato, and tapenade.

 

Yield: 2 servings

Calories: 240

Fat: 11g

Fiber: 9g

“Refried” Bean Quesadillas

“Refried” Bean Quesadillas

 

2 tablespoons olive oil 

2 tablespoons minced garlic 

1 1/2 teaspoons ground cumin 

1 1/2 teaspoons dried oregano 

1/8 teaspoon salt 

1 3/4 cups home-cooked pink beans or 1 can (15 1/2 ounces) pink beans, rinsed and drained 

1 cup vegetable broth or water 

 

6 whole wheat flour tortillas (8″ diameter) 

3/4 cup “refried” beans 

1 cup purchased fresh salsa 

 

To make the refried beans: In a saucepan, combine the oil, garlic, cumin, oregano, and salt. Cook over low heat for 3 minutes, or until fragrant (do not brown the garlic). Add the beans and stir to coat with the seasonings. Add the broth or water. Increase the heat to medium. Cook at a medium simmer for 15 minutes, or until the liquid reduces and the beans squash easily with the back of a spoon. Transfer to a blender or food processor fitted with a metal blade, or use an immersion blender, and process for about 2 minutes, scraping down the sides of the bowl as needed, until smooth. To make the quesadillas: Preheat a heavy skillet or griddle over medium-high heat. Lay the tortillas on a work surface. Spread 1 /4 cup of the beans evenly over 3 tortillas. Cover with the other 3 tortillas. Cook the quesadillas, one at a time, on the skillet or griddle for 2 minutes, or until browned on the bottom. Flip and cook for about 2 minutes, or until heated through. Continue until all of the quesadillas are cooked. 6. Cut each quesadilla into 8 wedges. Serve with salsa for topping.

 

Yield: 12 servings

Calories: 74

Fat: 2g

Fiber: 2g

Goat Cheese and Red Pepper Pizza

Goat Cheese and Red Pepper Pizza

 

2/3 cup warm water (105º to 115ºF) 

1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons) 

2 cups whole wheat flour, preferably white whole wheat, divided 

1/4 teaspoon salt 

2 teaspoons olive oil, preferably extra virgin 

 

5 ounces low-fat soft goat cheese 

1 large clove garlic, minced 

1/2 teaspoon chopped fresh oregano leaves or 1/4 teaspoon dried

Ground black pepper

1 C. Roasted Red Peppers, drained and cut into strips

 

Prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375ºF. In a small bowl, combine the cheese, garlic, and oregano. Season with black pepper to taste. Dapple the crust with the crumbled cheese mixture. Scatter the red pepper strips on top of the cheese. Bake for about 12 minutes, or until golden and bubbly. Remove the pizza from the oven and garnish with basil. Cut into eighths and serve at once.

 

Yield: 4 servings

Calories: 300

Fat: 7g

Fiber: 8g

Mediterranean Veggie Burger

Mediterranean Veggie Burger

 2 large red leaf lettuce leaves 

2 grilled-vegetable soy burgers 

2 tablespoons goat cheese 

1 bottled roasted red pepper, halved 

1/2 cup broccosprouts 

1/2 cup baby spinach leaves 

 

Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each. Prepare the burgers per the package directions for the microwave. Place one on the center of each lettuce leaf. Top each with 1 tablespoon of the cheese, 1/2 red pepper, and 1/4 cup each of the sprouts and spinach. Fold up the bottom and sides of each lettuce leaf to enclose the burgers. Serve immediately.  Note:  BroccoSprouts is a brand of sprouted broccoli seeds, created by scientists at Johns Hopkins University School of Medicine, that provide high levels of antioxidants. They are available in many supermarkets.

 

Yield: 2 servings

Calories: 140

Fat: 5g

Fiber: 5g

Tomato Butter Spaghetti

Tomato Butter Spaghetti

Tomato Butter Spaghetti

 

1 T. extra-virgin olive oil

1 onion, chopped

kosher salt

Freshly ground black pepper

2 cloves garlic, minced

3 lb. fresh tomatoes, chopped

1 T. dried oregano

4 T. butter

8 oz. Cooked spaghetti

1/4 C. Fresh basil leaves, torn

Finely grated Parmesan, for serving (optional)

 

In a large skillet over medium heat, heat oil. Add onions and season with salt and pepper. Sauté until beginning to soften, then stir in garlic and cook until fragrant, about 1 minute. Add tomatoes and stir to combine. Continue to cook over medium heat to let the tomatoes start to break down.  When the mixture reaches a simmer, reduce heat slightly and and stir in butter. Season again with salt and pepper, add oregano, and let simmer about 15 minutes more to allow the flavors to develop. Taste and season as necessary. Serve over cooked pasta and top with basil and Parmesan, if desired.

Spring Asparagus Pasta

Spring Asparagus Pasta

2 tsp. virgin olive oil

1 T. butter or margarine

1 clove garlic, minced

1 small red onion, chopped

2 C. fresh asparagus, cut at a diagonal into one-inch pieces

2 C. linguine, cooked al dente

1/3 C. shredded parmesan cheese

Salt and pepper to taste

 

Heat oil and butter or margarine in a sauté pan over medium-high heat. Add garlic and onion. Cook for about 2 minutes, until slightly softened. Add asparagus and cook until fork tender, about 4 to 5 minutes. Add asparagus mixture to pasta and toss. Sprinkle with parmesan cheese while warm, and serve immediately.

 

Yield: 4 servings
Calories: 200

Fat: 8g

Fiber: 1g

Zesty Bean Gumbo

Zesty Bean Gumbo

2 tsp. olive oil
1 C. diced onion
1 C. sliced fresh or frozen okra
1 C. chopped green bell pepper
1/2 C. diced celery
1 tsp. fil� powder
1/2 tsp. dried thyme
1/2 tsp. crushed red pepper
2 garlic cloves, minced
1 1/2 C. Garden Brown Sauce
1 C. tomato juice
1/2 C. frozen whole-kernel corn, thawed
1 (15-oz.) can no-salt-added black beans, drained
1 (14.5-oz.) can whole tomatoes, undrained and chopped
1/2 C. chopped green onions
3 C. hot cooked long-grain rice

Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and saut� 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.

Yield: 6 servings
Serving size: 1 C. gumbo and 1/2 C. rice

Calories: 266
Fat: 3.7g
Fiber: 5.1g

Tofu Marsala

Tofu Marsala

2 C. Garden Brown Sauce
1/2 C. sweet Marsala, divided
2 (12.3-oz.) packages extra-firm tofu, drained
1/4 C. all-purpose flour
2 tsp. olive oil, divided
1 T. fresh lemon juice
1/3 C. minced green onions
2 T. chopped fresh parsley
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
Chopped fresh parsley (optional)

Combine Garden Brown Sauce and 1/4 C. Marsala in a small saucepan; bring to a boil. Remove from heat; keep warm. Slice tofu lengthwise into 8 (1/2-inch-thick) steaks. Dredge in flour. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add half of tofu; saut� 2 minutes on each side or until browned. Remove from pan; keep warm. Repeat procedure with 1 tsp. oil and remaining tofu. Stir in 1/4 C. Marsala and juice, scraping pan to loosen brown bits. Stir in brown sauce mixture, onions, and 2 T. parsley. Arrange 1 C. pasta on each of 4 plates; top each with 2 tofu steaks and 1/2 C. sauce. Garnish with additional parsley, if desired.

Yield: 4 servings
Calories: 433
Fat: 14.1g
Fiber: 5.3g

Spicy Wheat Berry Enchilada

Spicy Wheat Berry Enchilada

1 C. uncooked wheat berries
4 C. water
2 tsp. olive oil
2 C. chopped onion
1 tsp. dried oregano
1 tsp. chili powder
1/2 tsp. ground cumin
1 jalape�o pepper, seeded and minced
2 C. coarsely chopped spinach
2 C. Garden Brown Sauce
1/2 C. chopped fresh cilantro
1 T. fresh lime juice
8 (8-inch) fat-free flour tortillas
2 C. bottled salsa, divided
Cooking spray
1 C. (4 oz.) shredded reduced-fat Monterey Jack cheese

Place the wheat berries in a saucepan, and add water; bring to a boil. Reduce heat; simmer 50 minutes or until tender, and drain. Preheat oven to 350�. Heat oil in a large nonstick skillet over medium-high heat. Add onion and next 4 ingredients (onion through jalape�o); saut� 2 minutes. Add spinach, Garden Brown Sauce, cilantro, and lime juice. Stir in wheat berries (mixture will be thick). Heat tortillas according to package directions. Spoon about 2/3 C. wheat berry mixture down center of each tortilla; roll up. Spread 1/2 C. salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Place tortillas, seam sides down, in dish. Pour 1 1/2 C. salsa over tortillas; top with cheese. Bake at 350� for 30 minutes.

Yield: 8 servings
Calories: 298
Fat: 6.1g
Fiber: 6.7g

Eggplant Cacciatore

Eggplant Cacciatore

2 tsp. olive oil
1 C. chopped onion
1 C. chopped red bell pepper
1 C. chopped green bell pepper
2 tsp. dried Italian seasoning
1/4 tsp. dried basil
3 garlic cloves, minced
3 C. Garden Brown Sauce
1 (12-oz.) jar marinara sauce
Cooking spray
4 C. (1-inch) cubed peeled eggplant (about 1 lb.)
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
1/2 C. grated Parmesan cheese

Heat oil in a medium saucepan over medium-high heat. Add onion and next 5 ingredients (onion through garlic); saut� 3 minutes. Add Garden Brown Sauce and marinara. Reduce heat; simmer 15 minutes, stirring occasionally. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add the cubed eggplant, and saut� 5 minutes or until eggplant is lightly browned. Add the onion mixture; reduce heat, and simmer mixture 10 minutes. Serve over linguine, and sprinkle with cheese.

Yield: 4 servings
Serving size: 1 C. pasta, 1 1/2 C. sauce, and 2 T. cheese

Calories: 480
Fat: 15.3g
Fiber: 9.6g

Pasta Quattro Fromaggio

Pasta Quattro Fromaggio

1 T. stick margarine or butter
1 T. all-purpose flour
1/2 tsp. pepper
1/4 tsp. salt
1 (12-oz.) can evaporated skim milk
1/4 C. (1 oz.) shredded fontina cheese
1/4 C. (1 oz.) crumbled Gorgonzola or other blue cheese
1/4 C. (1 oz.) diced Camembert cheese
6 C. hot cooked rigatoni (about 9 oz. uncooked pasta)
2 T. chopped fresh basil
1/4 C. (1 oz.) finely grated fresh Parmesan cheese

Melt margarine in a large saucepan over medium heat. Add flour; cook 30 seconds, stirring constantly with a whisk. Add pepper, salt, and milk, and bring to a simmer, stirring frequently. Remove from heat, and add fontina, Gorgonzola, and Camembert cheeses, stirring until cheeses melt. Stir in pasta and basil; spoon into each of 4 bowls. Sprinkle with Parmesan cheese.

Yield: 4 servings
Serving size: 1 1/4 C. pasta and 1 T. parmesan

Calories: 485
Fat: 12.2g
Fiber: 3.3g

Three-Mushroom Saute Over Toast

Three-Mushroom Saute Over Toast

1/4 C. dried porcini mushrooms (about 1/4 oz.)
1 C. boiling water
1 T. olive oil
1/2 C. finely chopped onion
1 T. tomato paste
6 C. sliced button mushrooms (about 1 lb.)
3 C. thinly sliced shiitake mushroom caps (about 7 oz.)
1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
2 T. chopped fresh parsley
1 garlic clove, minced
1 garlic clove, halved
4 (1 1/2-oz.) slices peasant or country bread, toasted
1/2 C. (2 oz.) shredded fontina or fresh Parmesan cheese

Combine the porcini mushrooms and boiling water in a bowl; cover and let stand 30 minutes. Drain porcinis in a colander over a bowl, reserving liquid. Rinse and chop porcinis. Heat oil in a large skillet over medium-high heat until hot. Add onion; saut� 5 minutes or until lightly browned. Stir in tomato paste, and saute 30 seconds. Add porcini, button, and shiitake mushrooms, stirring to coat. Saut� 5 minutes or until mushrooms release moisture and darken, stirring once. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in reserved mushroom liquid; sprinkle with salt and pepper. Bring to a boil; cook 1 minute. Stir in parsley and minced garlic. Remove from heat. Rub garlic halves on one side of each toast slice; sprinkle each slice with 2 T. cheese. Top each with 3/4 C. mushroom mixture.

Yield: 4 servings
Calories: 264
Fat: 8.9g
Fiber: 4.1g

Caramelized Onion Quesadillas

Caramelized Onion Quesadillas

Caramelized Onion Quesadillas 

1 T. olive oil

1 red onion, halved and thinly sliced crosswise

1 Sweet yellow onion halved and sliced.

4 scallions, sliced

3 cloves garlic, chopped

3/4 tsp. ground cumin

1/4 tsp. dried oregano, crumbled

1 T. fresh lime juice

4 large (10-inch) flour tortillas

1 C. shredded jalape¿o-Jack cheese (4 oz.)

1 C. shredded sharp Cheddar cheese (4 oz.)

Bottled salsa (optional)

Sour cream (optional)

 

Heat oil in skillet over medium-low heat. Add red onion, yellow onion, scallions and garlic; cook, covered, stirring occasionally, until softened, about 15 minutes.  Add cumin and oregano; cook, uncovered, 1 minute. Remove from heat. Stir in lime juice.  Heat oven to 400 degrees F.  Place 2 tortillas side-by-side on baking sheet. Divide onion mixture between each tortilla. Sprinkle each with Jack cheese and Cheddar cheese. Top each with remaining tortillas.  Bake in 400 degree F oven 8 minutes or until heated through and tortillas are golden around edges. Let stand 5 minutes. Cut each into sixths. Serve with salsa and sour cream.

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stirr 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Seitan Kebabs with Thai Satay Peanut Sauce

Seitan Kebabs with Thai Satay Peanut Sauce

1 package (16oz.) seitan
1 T. sesame oil
1/2 purple onion
1 red pepper
2 tsp. oil
3 cloves garlic, minced
1 T. red curry paste
4 tsp. cocunut milk
8 oz. chicken broth
1 T. red curry paste
1 T. sugar
1 tsp. salt
1 T. lemon juice
4 T. roasted peanut, crushed or peanut butter
4 T. dried bread crumbs

Slice seitan into 1 1/2″ long pieces, 1/4″ thick. Cut purple onion into wedges and red pepper into 1″ triangular pieces. Using bamboo skewers, first soak in water for 15-20 minutes to prevent burning. Skewer seitan on the length followed by 1 piece each of red pepper and onion until skewer is complete. Using a pastry brush, apply sesame oil to kebabs then broil or grill until nicely browned, about 2 minutes per side. Set aside. For Peanut Sauce: Heat the oil in saute pan. Add the garlic then curry paste and mix until combined. Add coconut milk, stock, sugar, salt, and lemon juice and blend together. Cook for 5 minutes, stirring constantly. Add peanuts and breadcrumbs. Stir to blend and pour in a bowl. Let thicken at room temperature.

Yield: 4 servings
Calories: 177
Fat: 12g
Fiber: 1g

Red Pepper & Broccoli Quiche

Red Pepper & Broccoli Quiche

1 (9 inch) unbaked 9 inch pie crust
1 lb. broccoli, chopped
1 medium red pepper, diced
1 T. olive oil
1 onion, finely chopped
4 cloves garlic, minced
1 lb. firm tofu, drained
1/2 C. low fat milk
1/4 tsp. Dijon mustard
3/4 tsp. salt
1/4 tsp. ground nutmeg
1/2 tsp. ground red pepper
black pepper to taste
1 T. dried parsley
2 T. grated Parmesan cheese

Preheat oven to 400 degrees F (200 degrees C). Bake pie crust in preheated oven for 10 to 12 minutes. Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain. Heat oil in a large skillet over medium-high heat. Saute onion and garlic until golden. Stir in the cooked broccoli and red pepper and heat through. In a blender combine tofu, soy milk, mustard, salt, nutmeg, ground red pepper, black pepper, parsley and Parmesan cheese; process until smooth. In a large bowl combine tofu mixture with broccoli mixture. Pour into pie crust. Bake in preheated oven for 35 to 40 minutes, or until quiche is set. Allow to stand for 5 minutes before cutting.

Yield: 8 servings
Calories: 182
Fat: 10g
Fiber: 2g

Bean & Quinoa Chili

Bean & Quinoa Chili

1 C. Quinoa; rinsed and drained
2 C. Water
1 T. Vegetable oil
1 lg Onion; diced
1 Green bell pepper; seeded an
1 C. Celery; chopped
1 Jalapeno pepper; seeded and
2 Tomatoes; cored and diced
1 C. Carrots; diced
32 oz Black beans, canned; drained
28 oz Canned crushed tomatoes
1 T. Chili powder
1 T. Dried parsley
1 T. Dried oregano
2 tsp. Ground cumin
1/2 tsp. Black pepper
1/2 tsp. Salt
4 Green onions; chopped

Combine quinoa and water in saucepan, cover and bring to a simmer over medi heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from he and let stand about 10 minutes. Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; saute 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat. Ladle chili into bowls and top with green onions if desired.

Yield: 8 servings
Calories: 201
Fat: 3g
Fiber: 8g

Lentil Chili

Lentil Chili

2 C. water
3/4 C. dried brown lentils, cleaned
1 can (14.5 oz.) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 tsp. crushed fresh garlic
2 T. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground allspice
1 can (15 oz.) tomato sauce
2 C. fresh or frozen (thawed) whole kernel corn

Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender. Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes. Transfer the chili into individual serving bowls, and serve hot.

Yield: 8 C.
Calories: 133
Fat: 0.8g
Fiber: 8g

Tofu Potato Moussaka

Tofu Potato Moussaka

1 T. soy sauce, salt reduced
1 large eggplant
1 1/2 tsp. salt
4 medium potatoes, peeled, par-boiled, cut into thin slices
1 medium onion, chopped
1 garlic clove, crushed
2 T. water
1/4 C. tomato paste
1 C. vegetable stock
1 C. sliced mushrooms
2 T. chopped parsley
1 tsp. dried basil
4 T. flour
1 pinch of salt, extra
2 C. soy drink
1 tsp. torula yeast
14 oz. diced tomatoes, canned
12 oz. diced firm tofu

Marinate tofu in soy sauce for 30 minutes. Cut eggplant into 1/2 inch slices. Sprinkle with 1 1/2 tsp. salt and stand for 30 minutes. Rinse with water and dry each slice. Steam eggplant for 5-6 minutes or until soft. Remove and drain on kitchen paper. Tomato Sauce: Heat water in frypan. Saut� onion and garlic until soft. Add tomatoes, tomato paste, stock, mushrooms, parsley and basil. Simmer for 10 minutes. Fold through tofu and marinade. White Sauce: Place flour in a saucepan. Gradually add soy drink stirring continuously until smooth. Stir over medium heat (or microwave on HIGH). Season with a pinch of salt and add torula yeast. Arrange the eggplant over the base of a lightly greased ovenproof dish (12 inch x 10 inch). Spoon over tomato sauce and layer cooked potato over the top. Spread white sauce over the potato. Bake in a moderate oven for 45 minutes. Serve hot with broccoli florets and spiced carrots.

Yield: 6 servings
Calories: 216
Fat: 5.0 g
Fiber: 7g

Butternut Squash & Swiss Chard White Lasagna

Butternut Squash & Swiss Chard White Lasagna

 

1 medium to large butternut squash, sliced lengthwise and seeds removed

1/4 C. Parmesan

1 lb lasagna noodles

Olive oil

 

1 large bunch Swiss chard, chopped

1 medium onion, diced

15 oz ricotta cheese

1 T. olive oil

1 tsp. chopped fresh sage

1 tsp. smoked paprika

1/4 tsp. salt

1/4 tsp. white pepper

1/8 tsp. nutmeg

 

3 C. milk

3 T. grated Parmesan

3 T. butter

3 T. flour

2 cloves garlic, minced

salt

white pepper

 

Preheat oven to 400. Brush the butternut squash with the additional olive oil. Place cut side down on a parchment lined baking sheet. Bake for 30-40 minutes or until fork tender. Allow to cool slightly. Scoop out the insides. Mash. It should yield about 3 1/2 to 4 C. of squash. Set aside.  Meanwhile, cook the noodles according to package instructions. Drain and arrange in a single layer on baking sheets until ready for use.  For the filling: Heat the oil in a large skillet. Saute the onion until fragrant, then add the chard and sage. Saute until the chard is soft. Allow to cool slightly then combine with the ricotta, nutmeg, salt, pepper and paprika.  For the sauce: In a medium pan, melt the butter. Add the flour along with a sprinkle of salt and pepper, garlic and whisk until smooth. Add the milk and whisk together until slightly thickened. Stir in Parmesan.  To assemble: Preheat oven to 375. Spread some sauce on the bottom of a 9×13 inch pan. Top with noodles then layer with a layer of squash then the chard-ricotta mixture and drizzle with sauce.   Repeat until the pan is full, then top with a final layer of noodle, the remaining sauce and Parmesan.  Bake covered for 30-40 minutes or until bubbly. Allow to sit about 5 minutes before slicing and serving.

Stir-fried Eggplant and Tofu

Stir-fried Eggplant and Tofu

 

3 T. vegetable oil

1 package (18 oz.) firm tofu, drained, cut into 1 1/2- by 2-in. chunks

2 garlic cloves, minced

1 pound eggplant, cut into 1- by 3-in. strips

1 small red or green bell pepper, cut into 1-in. pieces

1/3 C. reduced-sodium soy sauce

2 T. sugar

2 T. oyster sauce

1/4 C. fresh basil leaves

 

Heat oil in a large nonstick frying pan over high heat, add tofu, and gently cook, turning tofu occasionally, until browned slightly, about 5 minutes. Use a slotted spoon to transfer tofu to a plate. Cook garlic, eggplant, and bell pepper in pan until softened, stirring occasionally, 8 to 10 minutes. Add soy sauce, sugar, and oyster sauce and cook until heated through, another 2 minutes. Return tofu to pan and gently stir to coat. Remove from heat and stir in basil leaves. Serve over rice.

Stuffed Piquillo Peppers

Stuffed Piquillo Peppers

 

1 1/2 C. water

1/2 C. long-grain brown rice

1/8 tsp. saffron threads, crushed

2 garlic cloves, minced

1/4 C. fresh chopped flat-leaf parsley

1/2 tsp. freshly ground black pepper

1/4 tsp. salt

1 (14.5-ounce) can diced tomatoes, drained

10 piquillo peppers (about 1 [7.76-ounce] jar)

Cooking spray

1/4 C. (1 ounce) shredded Manchego cheese

Flat-leaf parsley sprigs (optional)

 

Combine first 4 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until done. Stir in chopped parsley, black pepper, salt, and tomatoes. Cook 3 minutes. Remove from heat. Preheat oven to 400°. Spoon about 3 T. rice mixture into each piquillo pepper. Place stuffed peppers in an 8-inch square baking dish coated with cooking spray. Sprinkle evenly with Manchego cheese. Bake at 400° for 10 minutes or until peppers are thoroughly heated. Garnish with parsley sprigs, if desired.

Herbed Spinach and Goat Cheese Strata

Herbed Spinach and Goat Cheese Strata

1 (10-ounce) package frozen spinach, thawed

1 tablespoon extra-virgin olive oil

1 large onion, finely chopped

½ teaspoon salt, divided

Coarsely ground black pepper

¼ teaspoon freshly grated nutmeg

8 cups cubed rustic bread, such as ciabatta (about a 1-pound loaf)

1 cup (6 ounces) crumbled goat cheese

1 cup shredded sharp Cheddar cheese

2¾ cups 2% reduced-fat milk

8 eggs

1 to 2 tablespoons whole-grain mustard

2 teaspoons minced fresh rosemary

1 tablespoon minced fresh thyme or 1/2 teaspoon dried

 

Place thawed spinach in colander and squeeze out excess water. Chop finely.  Heat oil in a large heavy skillet over medium heat. Add onion and cook, stirring, until soft, 4 to 5 minutes. Add ¼ teaspoon salt, pepper and nutmeg. Stir in spinach; remove from heat. Toss bread cubes, spinach mixture and cheeses together in a large bowl. Place mixture in a buttered 13 x 9-inch baking dish or 3-quart gratin dish.  Whisk together milk, eggs, mustard and herbs. Add ¼ teaspoon salt and pepper. Pour evenly over bread mixture. Cover with plastic wrap; refrigerate overnight.  Preheat oven to 350F. Remove strata from refrigerator; let stand at room temperature 30 minutes.  Remove plastic wrap and bake, uncovered, about 45 minutes, until puffed, golden brown and thoroughly cooked. Serves 10.

 

Yield: 10 servings

Calories: 310

Fat: 16g

Finer: 1g

Yellow Tomato Custard

Yellow Tomato Custard

 

 

2 pounds of ripe yellow tomatoes, cut into large chunks

5 large eggs

1-2 teaspoons of olive oil

1 teaspoon of salt

A small pinch of saffron (optional)

2 tablespoons of grated hard cheese of your choice (Parmesan, Asiago, Pecorino, Myzithra, etc.)

 

In a flat skillet (more surface area allows better and faster evaporation), sauté the yellow tomato chunks in olive oil over medium-high heat until they are soft and start to fall apart. Continue to cook for 10 minutes to allow the tomatoes to get really soft and thicken up a bit; stirring frequently. You want the tomato purée to reduce down to approximately 2 cups Meanwhile, grease your baking container(s) with softened butter and arrange them in a deep, large baking pan. Preheat the oven to 325 °F. After cooking the tomatoes for 10 minutes, take the skillet off the heat and allow the tomatoes to cool down for 5 minutes. Measure out only 2 cups of the tomato purée and put it into a blender, add the eggs, salt, and saffron; liquefy. Put the liquefied mixture through a fine-meshed strainer. You should end up with 4 cups of the custard mixture. Pour the custard into prepared container(s). Put the large baking pan in which you have put the filled container(s) into the preheated oven. carefully pour boiling water into the large pan just until the inner container(s) is/are half-way submerged. Bake until the custard is set around the edges and is slightly jiggly in the middle. Baking times vary depending on the size of your containers. It takes exactly 30 minutes for the custard to set in an 11×7 ceramic baking dish.

Charred Chili Relleno with Green Rice

Charred Chili Relleno with Green Rice

4 C. chicken or vegetable stock, divided

1 bay leaf

2 C. white rice

4 large poblano peppers

6 ears corn on the cob or 3 C. frozen corn kernels

3 T. corn, peanut or vegetable oil, divided

1 red onion, chopped

1 jalapeno, seeded and chopped

4 cloves garlic, chopped

1 (15-ounce) can fire roasted diced tomatoes, drained well

1 1/2 tsp. ground cumin, 1/2 palm full

1/2 tsp. dried oregano, eyeball it in your palm

Salt and freshly ground black pepper

1/2 C. fresh cilantro leaves

1/2 pound spinach leaves, deveined and coarsely chopped

4 scallions, coarsely chopped

2 limes, zested, juiced

1 C. shredded Chihuahua cheese, Asadero or Monterey Jack

 

Preheat broiler or grill pan to high. Heat about 3 1/2 C. stock in a sauce pot with a bay leaf to boiling. Add rice, cover pot reduce heat to low and simmer 18 minutes until tender. Place poblanos under broiler or on hot grill and char evenly all over, 15 minutes. While peppers and rice are working, scrape the corn off the cobs or defrost frozen corn and dry by spreading out on clean kitchen towel. Heat 2 T. light oil in a skillet over high heat. When the oil smokes or ripples add corn, onion, jalapenos and toss until the vegetables char at edges and onions are tender, 4 to 5 minutes. Reduce heat to medium-high and add in garlic, fire roasted tomatoes and season with cumin, oregano, salt and pepper. Cook another minute or 2 then turn pan off. Place the cilantro, spinach, scallions, lime zest, half a C. of stock and a T. of oil in food processor and process into coarse green paste. Stir into your rice pot in the last 3 to 4 minutes of its cooking time. Sprinkle the lime juice over the corn mixture. Split the charred peppers open but not in half with small sharp knife then scoop out the seeds with a small spoon. Place peppers in a shallow baking dish and stuff each split pepper with lots of the corn mix, top each pepper with 1/4 C. cheese and place back under broiler to melt and char the cheese. Serve peppers on beds of green rice. Yum-o!

Rustic Summer Squash Tart Recipe

Rustic Summer Squash Tart Recipe

1 T. extra-virgin olive oil

1 lb mixed summer squash (zucchini, yellow squash and pattypan), cut in 1/4-in. rounds

2 shallots, thinly sliced

2 tsp. chopped fresh thyme or marjoram, plus sprigs for garnish

1 tsp. chopped garlic

Freshly ground pepper

1 refrigerated pie crust (from a 15-oz. box)

4 oz Roquefort cheese, Gorgonzola or other good-quality blue cheese

1 roasted yellow or red pepper (freshly roasted or from a jar), cut in strips

1 large plum tomato, sliced, seeds removed

1 large egg, beaten

 

Heat oil in large nonstick skillet over medium heat. Add squash and shallots and cook, turning pieces as they start to color, 7 minutes or until crisp-tender. Remove from heat; stir in thyme, garlic and pepper to taste. Cool to room temperature. Heat oven to 400° F. Line a baking sheet with parchment paper; unroll or unfold pie crust on the parchment. With a rolling pin, roll crust to a 13-in. round. Crumble half the cheese over crust to within 2 in. of edge. Arrange squash mixture, pepper strips and tomato slices on cheese; fold edge of the crust over filling and brush crust with egg. Bake 35 to 40 minutes until pastry is golden. Slide tart, still on parchment, onto a wire rack. Crumble remaining cheese over top. Let cool before serving.

 

Yield: 12 servings

Calories: 144

Fat: 9g

Fiber: 1g

Sorta-Soba Bowls

Sorta-Soba Bowls

 

1 pound whole-wheat spaghetti

2 T. vegetable oil, plus some for the pasta and some for drizzling

1 large onion, thinly sliced

2 large garlic cloves, chopped

1 C. shredded carrots

1 medium zucchini, halved and sliced into ½-inch thick half moons

16-20 shiitake mushrooms, stemmed and thinly sliced

1 head bok choy, cored and coarsely chopped

2 quarts (8 cups) chicken or vegetable stock

1 C. fresh bean sprouts

2 T. toasted sesame seeds

1 T. ground coriander

1 T. chili powder

½ tsp. cayenne pepper

Tamari (aged soy sauce)

 

Place a large pot of water over high heat and bring to a boil. Liberally salt the water, add pasta and cook al dente. Drain and toss with a little vegetable oil. While the pasta water is coming to a boil, place a large soup pot over medium-high heat and add 2 T. vegetable oil. Add the onion, garlic, carrots and zucchini and cook until onions and zucchini start to get tender, 4 to 5 minutes. Add the mushrooms and bok choy and cook 2 to 3 minutes. Add the stock, bring to a bubble and simmer for 5 minutes. Add bean sprouts and remove from heat. In a small bowl combine toasted sesame seeds, ground coriander, chili powder and cayenne pepper; reserve for garnishing the soup. To serve: Use a pair of tongs to twist a portion of pasta into a nest and transfer to a soup bowl. Douse the noodles with some tamari and sprinkle with the sesame-spice mixture. Ladle the vegetables and broth over the noodles and serve with chopsticks and large spoons for slurping. Side note: If your people require meat at every meal (like mine apparently do), then at this point, they’ll start to fuss at you, and you’ll have to go get the leftover turkey out of the fridge so they can satisfy their carnivorous side. I had mine vegetarian and it was still great. For lunch the next day, I just added the leftover noodles to the leftover soup and veggies, added a couple of shakes of soy sauce and some lime juice and reheated.

Gnocchi with Spinach & Gorgonzola

Gnocchi with Spinach & Gorgonzola

 

2 17-ounce packages gnocchi

Salt

3/4 C. walnut halves, roughly chopped

1/4 C. extra-virgin olive oil (EVOO)

4 large cloves garlic, grated

2 10-ounce boxes frozen chopped spinach, defrosted

Freshly ground black pepper

1/2 pound gorgonzola crumbles

1 C. chicken or vegetable stock

 

Bring a large pot of water to a boil over high heat to cook the gnocchi. Once boiling, add some salt and the gnocchi, and cook according to package directions. Place a small skillet over medium heat with the chopped walnuts. Toast the nuts, tossing them frequently in the pan until they are golden brown and smell toasted. Remove from the heat and reserve. While the water is coming up to a boil and the nuts are toasting, place a medium-size skillet with EVOO over low heat. Grate the garlic over the pan and gently cook in the oil for a minute or two, shaking the skillet every now and then. Add the spinach and toss to combine with the oil, then season with a little bit of salt and a lot of pepper. Add the chicken stock and bring up to a bubble. Once the stock is simmering, add the gorgonzola crumbles and toss until the cheese is nice and melted. Add the gnocchi to the skillet and toss to coat. Ladle gnocchi into serving bowls, sprinkle with the toasted chopped walnuts and serve.

Pasta with Fresh Tomatoes and Herbs

Pasta with Fresh Tomatoes and Herbs

1 large clove garlic, minced 

1 fat shallot, minced 

2 cups chopped tomatoes, any ripe and juicy variety (or a combination) 

⅓ cup loosely packed herbs, chopped (a combination of at least two: basil, marjoram, thyme, Italian parsley, fennel fronds) 

½ cup extra-virgin olive oil 

Zest of 1 lemon 

⅛ cup freshly squeezed lemon juice 

Salt and freshly ground pepper to taste 

 1 lb. tagliatelle or fettucine (fresh or dried egg pasta) 

 

n a medium bowl, combine the garlic, shallot, tomatoes, herbs, olive oil, lemon zest, lemon juice, a big pinch of salt, and a couple of turns of freshly ground black pepper. Stir to combine, then cover with plastic wrap. Allow to rest at room temperature at least 30 minutes or up to several hours. When ready to eat, put a large pot of salted water on the stove to boil. Cook pasta to al dente, then drain. Taste tomato sauce, adding more salt if necessary. Toss drained pasta with tomato sauce and serve immediately.

Tarte Tatin á la Tomate – Tomato Tatin

Tarte Tatin á la Tomate – Tomato Tatin

 

Pâte Brisée (your favorite recipe), OR 1 sheet commercially prepared puff pastry, thawed
Extra virgin olive oil
2 pounds Roma or plum tomatoes (substitute any other firm and not too juicy variety)
Fine sea salt and freshly ground pepper
Herbes de Provence (or a mix of dried rosemary, basil, oregano, and thyme)
1/4 cup black olive tapenade, store-bought or homemade
6 ounces fresh goat cheese
1/3 cup (loosely packed) fresh basil leaves
Chilling time: 30 minutes for the dough

Prepare the Pâte Brisée, wrap securely in cling film and refrigerate for about 30 minutes. May be made up to 24 hours ahead. I used a sheet of commercially prepared puff pastry, (thawed as directed on package.) Preheat the oven to 350°F. Rub the interior of a 10-inch ceramic quiche pan with 1 teaspoon olive oil. Halve the tomatoes lengthwise and core them. Using your thumb dislodge seeds in the crevices (discard), squeeze tomatoes gently to rid them of some of their juices. Arrange them in the prepared pan, skin side down, in a circular pattern. They will shrink as they bake, fill the pan snugly. Season with salt, pepper, herbs, and a good drizzle of olive oil. Bake for 30 minutes, until softened. Remove from the oven (retaining oven temperature). Remove the dough from the fridge and let stand at room temperature for 10 minutes. Working on a lightly floured surface, roll out the dough in an 11-inch circle and prick all over with a fork. Spread with tapenade, leaving a 1-inch margin all around. Cut the cheese in 1⁄3-inch slices and arrange over the tomatoes in the pan. Lay the dough, tapenade side down, on the cheese, and tuck in the overhanging flaps of dough. Bake for 30 to 40 minutes, until the crust is golden. Remove to a rack and allow to cool for several minutes. Loosen the edge of the pastry by running a knife around the inside of the quiche pan. To flip: Protect your hands with oven mitts and place an overturned serving plate over the top of the pan, flip quickly but carefully. Don’t worry if some of the tomatoes stay in the pan, just arrange them on the tart. Just before serving garnish with fresh basil leaves, snipped or torn if desired. This is best served warm or at room temperature the same day it is made. Suggested variations: Instead of tapenade, spread the dough with onion confit, anchovy paste, or pesto. Instead of goat cheese, use slices of buffalo mozzarella, drained and patted dry with paper towels.

Polenta with Fresh Tomato Sauce

Polenta with Fresh Tomato Sauce

 

4 tsp. olive oil

1/2 tsp. bottled minced garlic

6 plum tomatoes, coarsely chopped (about 2 cups)

1/4 C. pitted halved kalamata olives or sliced pitted ripe olives

2 tsp. snipped fresh rosemary or 2 T. snipped fresh thyme

1 16-ounce package prepared polenta

1/2 C. shredded smoked Gouda or Swiss cheese (2 ounces)

 

For sauce, in a medium saucepan heat 2 tsp. of the oil and the garlic over medium heat. Add tomatoes; cook for 2 minutes. Stir in olives and rosemary. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes, stirring occasionally. Season to taste with salt and pepper. Meanwhile, cut polenta into 8 slices. In a large nonstick skillet or on a griddle heat the remaining 2 tsp. oil over medium heat. Add polenta; cook about 6 minutes or until golden brown, turning once. Sprinkle with cheese. Serve atop tomato sauce.

Tortellini Alfredo with Roasted Peppers

Tortellini Alfredo with Roasted Peppers

 

1 9-ounce package refrigerated meat- or cheese-filled tortellini

1 4-ounce jar roasted red sweet peppers

1/2 C. refrigerated light Alfredo sauce

1/2 C. shredded fresh basil

1/4 to 1/2 tsp. coarsely ground black pepper

 

Cook tortellini according to package directions; drain. Meanwhile, drain sweet peppers and cut into 1/2-inch-wide strips. In a large saucepan heat Alfredo sauce. Stir in cooked and drained tortellini. Reduce heat and add sweet peppers. Simmer for 5 minutes, stirring often. Before serving, stir in half of the basil. Sprinkle with the remaining basil and the black pepper.

Artichoke Lasagna

Artichoke Lasagna

Olive Oil

1 (9 oz) pkg. frozen artichoke hearts (can substitute non-marinated canned)

1 (6 oz) jar marinated artichoke hearts

4 1/2 cups spicy purchased pasta sauce

9 no boil lasagna noodles (from an 8oz pkg such as Barilla or Delverti brands)

1 (15oz) container of ricotta cheese

2 cups grated mozzarellas cheese

1 1/2 cup of grated fine Parmesan (not Kraft grated but fresh)

1/2 cup chopped fresh basil

Heavy foil

 

Preheat oven to 375. Brush a 9x9x2 baking pan with olive oil.  Cook frozen artichokes in pkg. in microwave on high approximately 5 minutes; cool. Chop coarsely; place in bowl. Mix in marinated artichokes. Spread some of the tomato sauce on the baking pan so bottom is covered. Top with 3 uncooked noodles, 3/4 cup tomato sauce to cover the noodles, 1/2 ricotta cheese, 1/2 basil, 1/2 mozzarella, 1/2 artichokes, 1/2 of the Parmesan cheese and 1/2 cup tomato sauce to cover. Then continue layering as before starting again with the 3 lasagna noodles. End up with 3 noodles on top covered with remaining tomato sauce and sprinkle with Parmesan. Place pan on extra long piece of heavy foil. Fold up ends and sides to enclose pan. Bake lasagna until heated through about 1 hour. Uncover let stand 30 minutes and serve with salad and crusty garlic bread.

 

Yield:

Calories:

Fat:

Fiber:

 

Artichoke Crema Pesto

Artichoke Crema Pesto

1 C. drained canned artichoke hearts in water

1/2 C. extra-virgin olive oil

2 cloves garlic, popped from skin

A handful fresh flat-leaf parsley

A pinch cayenne pepper

Juice of 1/2 lemon

Coarse salt, to taste

 

Heat oil and garlic in small pan on low heat or in microwave, 20 seconds on high, before using.

Pulse all ingredients in a processor or blender until paste forms. Toss with hot pasta (this recipe good for one pound of pasta).

 

 

Yield:

Calories:

Fat:

Red Beans & Rice

Red Beans & Rice

Red Beans & Rice1/2 pound dry kidney beans, sorted and rinsed
7 C. vegetable stock or chicken broth
1 yellow onion, chopped
1 green pepper, chopped
1 1/2 C. celery, chopped
2 cloves garlic, minced
2 bay leaves
4 C. hot cooked rice
Salt to taste
Freshly ground pepper

Cook and drain beans. In a large pan, heat vegetable stock (or chicken broth). Add the beans, onion, green pepper, celery, garlic, and bay leaves. Bring to a boil, reduce heat, cover and simmer for 1 hour. While beans are cooking, prepare rice according to package directions. Continue cooking the beans until they become tender. Watch the pot carefully to prevent scorching of beans. Add more water to the pot as needed. When beans are tender, remove bay leaves, and serve over hot cooked rice in a large bowl. Salt and pepper to taste.

Artichoke & Red Pepper Frittata

Artichoke & Red Pepper Frittata

 

2 tsp. extra-virgin olive oil, divided
1 medium red bell pepper, diced
2 cloves garlic, minced
1/4 tsp. crushed red pepper
4 large eggs
1 14-oz. can artichoke hearts packed in water, rinsed and coarsely chopped
1/4 C. freshly grated Parmesan cheese
1 tsp. dried oregano
1/4 tsp. salt, or to taste
freshly ground pepper to taste

 

Heat 1 tsp. oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.  Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper, and the bell pepper mixture. Having set a rack about 4 inches from the heat source, preheat the broiler.  Brush the pan with the remaining 1 tsp. oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.

Yield: 2 servings

Calories: 305

Fat: 18g

Fiber: 6g